"A" for Effort

Goal: 4 Miles at 5'50" pace
Actual: 4 Miles in 23'31" (5'52" pace)
[5'57", 11'51" (5'54"), 17'42" (5'51"), 5'49"]

Today was a big day. First of all, it was a test. Not only a test of fitness, but also a test of injury and perseverance. I love workouts. I get so nervous for them, especially ones that are on the track and timed, because, quite simply, "the track does not lie."

By 11:30AM this morning I was already dying of anxiety to run my workout- to see if I am on the road back from injury or if I am in more of a hole and am just kidding myself. By 12:30PM, I was out the door in close to 100-degree weather. The sun was directly above me, but I was on a mission: a mission to prove to myself I am ready to continue training at the level I have been training.

The goal: 4 miles at a measley 5'50" pace. In the past, such a run would not even constitute workout status, as I finish most of my runs at this pace when healthy. However, after Sunday's long run that saw me virtually sprint a 6'07" final mile, I knew that 5'50" pace would be quite a challenge... and it wasn't helping that 1) I was tired, and 2) it was midday and HOT!

I chose to ignore the heat and went about jogging 2 miles in about 18'. When I arrived at the track at FIU I was unable to find any shade, as the sun was directly above me. Not even 40-foot light poles offered shade. Amazing, I figured, but heck, what would five minutes of shade do anyway.

I put on my flats and was on my way, trying not to think of the up-coming 16 laps. I passed through 200 meters in what I hoped would be 42-seconds, but I see ":45" and panic. Man, this is going to be tougher than I thought. I have lost so much muscle and power in my stride since my injury that 6' pace is now a challenge. I bore down, passing 400 meters in 1'29"... need to pick it up. I no longer look at my watch and pass the mile in 5'57".. maybe I should run 4 x 1600 in 5'50" because I'm already 7" off-pace and feeling like I cannot go faster. I choose to continue. The workout called for four consecutive miles at 5'50" pace, not four individual miles with rest.. big difference.

By a mile and a half I feel like I am not going to make the workout. My injured leg does not hurt, but it is weak. I am breathing heavily. My body temperature is probably close to 107-degrees, but I digress... I hit two miles in a surprising 11:51. I try to do the math and just figure, good, that was a sub-6' mile, so it qualifies as a 5'50"-range mile. Should I turn around and run in the opposite direction? Is going 16 laps the same way going to hurt me? Ah, Bill Rodgers didn't run backwards..

And then it happens: my breathing relaxes, my stride becomes metronomic. I become relaxed. And now I look forward to mile three. I start feeling positive about the workout, but I do not become aggressive. I continue at my natural pace and pass through three miles in 17'42". I am thinking, good, only a mile to go. You've got it. Just stay relaxed. I think I smell my flesh searing and burning..

By now I am thinking that the dehydration and heat will cause me to fall off pace. I start being thankful that I have been doing all of my mileage and drills and rehab. Because I am strong. I close well, with no strain (goal) and finish in 23'31", short of the 23'20" goal, but good nonetheless. It is hot. But I am happy. Goal complete, and I live to run another day.

I spent the rest of the day watching Germany vs. Poland in an instant classic on Univision. My body needed this run. The next time I repeat this workout, I expect a pace in the 5'40" range. I press on...